Which milk is right for you? (2023)

FAQs

Which type of milk is best for you? ›

Which type of milk is the healthiest? The Dietary Guidelines for Americans advise that people choose fat-free or low fat milk instead of whole milk. This approach is to help keep a person's saturated fat intake to less than 10% of calories per day and reduce the risk of chronic diseases.

A cup (237 mL) of whole milk contains 4.5 grams of saturated fat, which is about 20% of the daily amount recommended by the 2020-2025 Dietary Guidelines for Americans. For this reason, the guidelines recommend consuming only low fat or skim milk ( 4 , 13 ).

Nutrients. Cow's milk is a significant source of protein, vitamin D, vitamin A, and calcium, as well as other essential nutrients. Many experts associate diets containing dairy with a lower risk of cardiovascular disease, type 2 diabetes, and high blood pressure. The nutrient profile of milk supports bone health.

The milk with the lowest greenhouse gas emissions is almond milk, because the trees lock up a lot of CO₂ as they grow. However, it does require the most water to produce of the vegan milks. Soy milk uses the least water with only slightly higher emissions.

Cow's milk is considered the best milk for weight loss. It has been well-researched and its nutrient profile is good for weight loss. If you're lactose intolerant, you can go for the lactose-free version, still full of nutrients. Usually, cow's milk contains both A1 and A2 protein.

According to the SFGate, the ranking for protein in milk goes as follows: Sheep milk — 5.98g per 100g serving, cow or goat milk — 3.56g per 100g serving, and then soy milk – 3.27g of per 100g serving. As you can see, sheep milk far outpaces the others when it comes to protein, but obtaining sheep's milk is difficult.

However, research suggests a glass of milk at night could help promote fitness. One study found that drinking milk after a workout and before bed¹⁵ helps with muscle recovery.

May promote healthy sleep cycles

Certain compounds in milk — specifically tryptophan and melatonin — may help you fall asleep. Tryptophan is an amino acid found in a variety of protein-containing foods. It plays an important role in the production of the neurotransmitter known as serotonin ( 6 ).

Milk is an excellent vitamin D and calcium source to keep up muscle strength, maintain healthy bones, and prevent osteoporosis. Still, low or non-fat milk is the best choice for the elderly.

What is best time to drink milk? ›

As per Ayurveda, the best time to consume milk for adults is before bedtime. As for kids, Ayurveda recommends an early morning dose of milk. Drinking milk at night promotes 'Ojas'. Ojas is referred to as a state in Ayurveda when you achieve proper digestion.

Milk consists of nourishing and moisturising properties. It helps in maintaining the health of your skin. It also helps in treating most of your skin concerns. That's why most skincare brands use milk as one of the ingredients in their products.

Compared with oat milk, soy milk is higher in calories, fat, protein, potassium, and iron, while oat milk is higher in carbs. Both can be a healthy and tasty choice, depending on your preferences and health concerns. Whichever you choose, opt for unsweetened products to keep your added sugar intake in check.

The protein in soy milk is healthy, plant-based, and can help support healthy muscles and organs. Soy milk is rich in omega-3 fatty acids, which are “healthy” fats that your body cannot form on its own. Omega-3 fatty acids are linked to a reduced risk of dementia and Alzheimer's disease.

Either soy or almond milk can be a great choice for anyone following a plant-based diet or who is lactose intolerant. But Andrews, Lorencz, and Routhenstein all favor soy. “Soy milk has more protein, more potassium, more isoflavones, and more nutrients than almond milk,” says Routhenstein.

Plain milk has no added sugar and are therefore lower in total sugar compared with flavoured milks. It's important to remember that when you read the label of a plain milk carton and see “sugars” that this is referring to the naturally occurring lactose sugar in milk.

Drinking warm milk before bed may help you relax, but there is no evidence that milk makes you sleepy. The drowsiness some people experience may be more from the warmth of the milk or a full stomach than the physical effect of any compound in milk.

Milk consumption is recommended by many nutritional guidelines for meeting daily requirements for calcium, animal proteins and vitamin B12 intake. In the United-States, the national dietary guidelines recommend that adults should drink three cups or 732 mL/d of milk [1].

Cow's milk. Whole milk has the highest fat content of all types of milk. One cup contains about: 150 calories.

Low-fat milk has a higher calcium content by weight than whole milk. An 8-ounce cup meets 29% of your daily value of calcium. Skim or no-fat milk has all of the milk fat removed from it. As a result, it has fewer calories and a higher percentage of calcium by weight.

What milk has no sugar or carbs? ›

Unsweetened almond milk, coconut milk, macadamia nut milk, flax milk, soy milk, cashew milk, and pea milk — along with half-and-half and heavy cream — are all keto-friendly milk options.

Meeting Calcium Needs with Milk

To meet dietary calcium requirements, women need 1,000 milligrams per day between ages 19 and 50 and 1,200 milligrams after age 51, according to the federal Office of Dietary Supplements. Drinking three to four glasses of milk would meet your calcium needs.

Even though many nutrients are found in milk, some seniors may not want to drink it because it makes them feel sick and bloated. Like any other food item, it's important for seniors who want to drink milk to take a balanced approach. Seniors should avoid excessive consumption and limit it to a glass or two a day.

The best dairy milk for people with high cholesterol is fat-free or skim milk. Plant-based milks, such as soy milk, almond milk, or oat milk, are cholesterol-free alternatives to cow's milk.

Drinking warm milk enhances the nutrition quotient in the milk. The heating process activates the enzymes present in milk, and they are better absorbed by the body, thereby improving bone density. “Drinking warm milk reduces the risk of bone-related diseases like osteopenia, osteoporosis, and fractures”, says Dr Rani.

The bottom line. If you aren't lactose-intolerant or allergic to dairy, it's totally OK to enjoy a regular glass of milk each day. From improving bone health to helping mitigate cognitive decline, drinking milk and incorporating other dairy items into your diet can come with some health benefits.

Cold milk benefits

It is one of the best relievers for acidity that causes burning sensation. Moreover, high amount of calcium can prevent acidity. It is packed with electrolytes that can help your body fight dehydration and can keep you hydrated through the day. Cold milk is also known to be a natural face cleanser.

Whether you're 7 or 77, drinking milk at any age is important for good health. Milk is a good source of vitamin D and calcium, which older adults tend to need more of, to maintain bone strength, preserve muscle strength, and prevent osteoporosis. For some seniors, milk means more than nutrition.

Should older people drink full fat milk? ›

The fat in milk provides calories for young children, and also contains essential vitamins. But for older children and adults, it's a good idea to go for lower-fat milks because having too much fat in your diet can result in you becoming overweight.

You should have milk first thing in the morning: While milk is great for breakfast as it gives you the essential nutrients right at the start of the day, drinking it on an empty stomach may not be the best thing. You should avoid it if you suffer from poor digestion and gastric issues.

04/9​Aids in weight loss and muscle gain

Drinking milk increases the levels of appetite reducing hormones, while reducing the levels of the hunger hormone ghrelin. The calcium and vitamin D present in milk help in burning calories by increasing your metabolism, again helping in weight loss or weight maintenance.

Vitamin D is one of the best vitamins for your skin, along with vitamins C, E, and K. Making sure you get enough vitamins can keep your skin looking healthy and youthful.

Yes, milk is a super nourishing and mildly exfoliating ingredient that is quite beneficial for the skin. It can be used as a cleanser at the end of the day to get rid of dirt and bacteria or as a nourishing mask.

Proteins and lipids in milk work to strengthen hair, while the calcium promotes hair growth and aids in preventing hair loss. Milk also contains other hair-friendly nutrients like Vitamins A, B6, biotin and potassium, all of which work to keep hair soft and shiny.

Because hormones like estrogen are fat-soluble, the level of hormones is higher in whole milk than in skim milk.

Which is Better for Health? Reduced-fat milk and skim milk have fewer calories and higher amounts of vitamins than whole milk (thanks to fortification). They also have less saturated fat, which has been shown in studies to raise your "bad" cholesterol and put you at a higher risk for heart disease.

For those with lactose intolerance, soy milk may seem like a good swap. But be forewarned: Processed soy (which includes tofu) can cause serious puff. It has estrogen-like effects in the body, which contribute to bloating.

Can I drink soy milk at night? ›

Soy Milk, an Effective Sleep Formula

Research has shown that soy milk can induce a natural sedative effect by improving the body's Melatonin levels. Drinking soy milk comes with a unique advantage in that it can reduce the time you need to get sleep.

Coconut milk and cream are sources of healthy fats called medium-chain triglycerides (MCTs). Several studies have found that consuming MCTs promotes weight loss by decreasing appetite and increasing energy.

Can Soy Help My Joints? Soy is an excellent dietary addition for patients with joint pain. It is rich in omega-3 fatty acids, meaning it may reduce inflammation within the body. Inflammatory chemicals attack the joint tissues, leading to more fluid in the joints and cartilage damage.

For osteoporosis prevention, patients with LI should consume fermented dairy products, lactose-free milk and non-dairy products that are a good source of calcium [72].

Although almonds are 50% fat and high in calories, commercial almond milk is a low calorie beverage ( 1 , 2 ). This means that you can drink a lot of it without it causing weight gain. It is also rich in some nutrients relative to its calorie content.

Buffalo milk is not very common in the United States but it delivers 9 grams of protein per cup. When it comes to vegan and non-dairy “milk” beverages, soy milk is the clear winner with 7 grams of protein per cup.

The best dairy milk for people with high cholesterol is fat-free or skim milk. Plant-based milks, such as soy milk, almond milk, or oat milk, are cholesterol-free alternatives to cow's milk.

Either soy or almond milk can be a great choice for anyone following a plant-based diet or who is lactose intolerant. But Andrews, Lorencz, and Routhenstein all favor soy. “Soy milk has more protein, more potassium, more isoflavones, and more nutrients than almond milk,” says Routhenstein.

Oat milk is not suitable for people with non-celiac gluten sensitivity or with celiac disease. Unflavored oat milk has the highest amount of calories and carbohydrates of plant-based milk varieties. Although the sugar is natural, oat milk is very high in carbohydrates.

Heart health

Milk fat may help raise levels of HDL (good) cholesterol. Having healthy HDL cholesterol levels may prevent heart disease and stroke. Additionally, milk is a good source of potassium. This mineral helps regulate blood pressure.

Do eggs raise cholesterol? ›

Chicken eggs are an affordable source of protein and other nutrients. They're also naturally high in cholesterol. But the cholesterol in eggs doesn't seem to raise cholesterol levels the way some other foods, such as those high in trans fats and saturated fats, do.

Apples, grapes, strawberries, citrus fruits.

These fruits are rich in pectin, a type of soluble fiber that lowers LDL.

Which type of milk is best for the elderly? Low-fat or non-fat milk is a good source of vitamin D and other nutrients. The elderly may drink fresh milk, but those who have lactose-related intolerance may choose lactose-free versions.

For osteoporosis prevention, patients with LI should consume fermented dairy products, lactose-free milk and non-dairy products that are a good source of calcium [72].

Although almonds are 50% fat and high in calories, commercial almond milk is a low calorie beverage ( 1 , 2 ). This means that you can drink a lot of it without it causing weight gain. It is also rich in some nutrients relative to its calorie content.

LACTAID® Milk

Having lactase added to the milk allows those who are lactose-intolerant to enjoy cow's milk without the digestive side effects of abdominal cramps, bloating, and flatulence. This milk is available in many formats, including flavoured varieties. Use as you would regular milk.

Regular consumption of oat milk daily can help with increased fiber intake, protein intake, and a type of soluble fiber called beta-glucan. Beta-glucan is a compound responsible for keeping cholesterol levels in order. If you consume two glasses of oat milk a day, you can reduce your cholesterol levels by up to 5%.

Plain milk has no added sugar and are therefore lower in total sugar compared with flavoured milks. It's important to remember that when you read the label of a plain milk carton and see “sugars” that this is referring to the naturally occurring lactose sugar in milk.

Whole milk - red

Among the major purveyors surveyed, red is the most unanimously used cap color for this full-fat beverage. So if you prefer drinking whole milk, which studies say can lower the risk of diabetes and help fight obesity, it's OK to see a little red in the dairy aisle.

Which milk is full-fat milk? ›

Fat Content in Milk

Whole milk, also labeled as full-fat milk or vitamin D milk. This has a fat content of at least 3.25%. No fat is removed from the milk during processing.